Foods That Pack a Nutritious Punch: Vitamins A-K

You Are What You Eat

You Are What You Eat

The foods you eat do
more than fill your belly; they give your body the nutrients it needs to
survive. What you eat can affect how you feel today, and how you may feel
years from now.

Some foods fuel your
body’s natural disease-fighting abilities, which can reduce your risk of health
problems. Other foods can deplete your energy and impair your digestive system.
Click through the slideshow to learn about high-vitamin foods, which can help
you get the nutrition you need.

Foods High in Vitamin A

Foods High in Vitamin A

Vitamin A is a
fat-soluble nutrient that helps form and maintain healthy teeth, bones, soft
tissues, and skin. This vitamin can also help ward off bacterial and viral
infections, prevent night blindness, and keep hair and nails healthy.

Foods that are
particularly high in vitamin A include:

sweet potatoes

carrots

spinach, kale, and collard greens

cantaloupe

apricots

winter squash

Some spices are also high in
this nutrient, including paprika, red pepper, cayenne, and chili powder.

Foods High in Vitamin B

Foods High in Vitamin B

Vitamins B6, B12, and
folic acid (B9) all assist proper nerve function, the synthesis of DNA, and the
formation of red blood cells. They also help maintain brain function, prevent anemia, and are important for metabolism.

Foods particularly high in
vitamins B6 and B12 include:

meat, poultry, and fish

seafood, including mussels and oysters

eggs

milk

Foods particularly
high in folic acid include:

leafy green vegetables

poultry

certain fruit juices, including orange and grapefruit

Foods High in Vitamin C

Foods High in Vitamin C

Also known as
ascorbic acid, vitamin C is a powerful antioxidant that protects the health of
cells and improves iron absorption. It’s also important in promoting healthy
teeth and gums, healing wounds, and helping the body resist infection.

Foods particularly high in
vitamin C include:

papaya

citrus fruits

strawberries

bell peppers

broccoli

Brussels sprouts

dark leafy greens like kale, mustard greens, and
chard

Foods High in Vitamin D

Foods High in Vitamin D

Vitamin D is a unique
vitamin because it can also be created by the body from sunlight. It’s critical
for bone health, immune system health, and calcium absorption. According to the
National Cancer Institute (NCI), this vitamin is also associated with a
possible decreased risk of colorectal
cancer. However, whether it helps
reduce risks of other cancers remains unclear.

Foods particularly high in vitamin D include:

some seafood such as salmon, herring, catfish,
oysters, trout

milk

eggs

shiitake mushrooms

Foods High in Vitamin E

Foods High in Vitamin E

Like vitamin C,
vitamin E is a powerful antioxidant that protects cells from damage, helps the
body use vitamin K, and repairs muscle cells. Studies on vitamin E and cancer
have produced mixed results. However, the American Cancer Society says that recent research shows vitamin E found in
corn, soybean, and canola oils may have cancer-fighting properties.

Foods particularly high in
vitamin E include:

sunflower seeds and almonds

spinach, Swiss chard, turnip greens

bell peppers

asparagus

Foods High in Vitamin K

Foods High in Vitamin K

Vitamin K is critical
for the formation of blood clots. Without it, you could bleed to death from a
simple cut. According to the National Institutes of Health, studies suggest that this fat-soluble vitamin also helps
maintain bone strength in older adults.

Stock Up on Vitamins

Stock Up on Vitamins

Even if you want to eat a
healthy diet, it can be a struggle to get in all the nutrients you need on a
daily basis. It’s tempting to turn to supplements, but according to the American Heart Association, scientific studies aren’t clear if that is the best
option. Instead, it may be better to stock up on high-vitamin foods that we
know pack a nutritious punch.

Put Your Healthy Eating Plan into Action

Put Your Healthy Eating Plan into Action

Eating
a healthy diet overall ensures adequate nutrition. If you review the lists above, you may notice that
most nutrients are available in vegetables, leafy greens, fruits, nuts, and
seafood. If you incorporate a variety of these options into your diet on a
daily basis, you’re likely to get all of the nutrients you need for optimum
health and wellness.

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